In this article, we explore what causes night terrors in adults, why they might happen and what you might do to prevent them from happening.
What are night terrors?
Night terrors are a common sleep condition that can affect a person’s sleep and involve waking from sleep in a terrified state.
Night terrors versus nightmares
Night terrors or sleep terrors are similar to nightmares, but there are distinct differences.
- Nightmares usually occur during the rapid eye movement (REM) stage, and a person can recall what happened in the dream upon awakening.
- Night terrors happen during a deeper stage of sleep called non-REM. This is why a person doesn’t remember any images when they wake up, and often, they will remain asleep during and after the episode. A night terror may lead to sleepwalking—another parasomnia.
Night terror symptoms
During an episode of a night terror, the person may:
- suddenly sit upright in bed
- scream or shout out in distress
- have faster breathing and a quicker heartbeat
- stare wide-eyed
- sweat
- thrash around
- act scared or frightened
- possibly get out of bed and move around
- be hard to awaken and appear confused when awake
- have no or little recollection of what occurred
Usually, night terrors aren’t a cause for concern, but you should consult your healthcare professional if the night terrors result in fatigue during the day, become more frequent and impact sleep quality and duration. Night terrors may also be worrying if they lead to safety concerns or injury.
Why night terrors happen
We don’t know why exactly night terrors happen. It may be due to developmental, environmental, organic, psychological, or genetic factors, but there is limited research to confirm this. They tend to occur within the first three hours of the major sleep episode, during arousal from stage three or four non-rapid eye movement (NREM) sleep.
Night terror causes
Night terrors have been noted in kids and adults who are:
- anxious or stressed
- taking a new medicine
- sleeping in a new environment or away from home
- sleep deprived or overtired
- having too much caffeine
- unwell with or without a fever
Sleep terrors can sometimes be triggered by underlying conditions that interfere with sleep, such as obstructive sleep apnoea, restless legs syndrome, excessive alcohol use and mood disorders such as anxiety and depression.
Who gets night terrors
Night terrors are relatively rare and affect only 3%-6% of kids, whereas most kids have had a nightmare. They usually happen in children aged between 4 and 12 and rarely in adults. Most of the time, night terrors simply disappear on their own as the nervous system matures.
Some kids may inherit a tendency for night terrors — about 80% who have them have a family member who also suffered night terrors or sleepwalking (a similar type of sleep disturbance).
How to stop night terrors in adults
Eliminate stress
Anxiety and stress are triggers for night terrors and should be avoided as much as possible. This may involve creating a better work/life/school balance and a calm environment at home. Speak to a healthcare professional if you have concerns.
Get adequate sleep
Night terrors may be associated with sleep deprivation and fatigue. It is important to ensure adequate sleep each night and a nap during the day in younger children.
Adults should be aiming for at least 8 hours of sleep and children at least 10-12 hours depending on their age.
Establish a calming bedtime routine
In adults and children, it is important to establish a relaxing bedtime routine to reduce anxiety and promote a good night’s sleep. This can involve a warm bath with magnesium flakes, a few drops of lavender essential oil and candles. Guided meditation, reading a book and having a cut-off time for screen devices can also assist in the wind-down process before bed.
Safe environment
If sleepwalking or night terrors pose any safety risks, ensure the environment is free from dangerous objects. This can include tripping hazards on the floor, sharp objects, cords, open draws, bunk beds and any sharp objects. If a person sleepwalks, make sure all doors and windows are closed and locked.
Let it pass
Although it might appear alarming, it is best not to wake a person having a night terror and just let it pass on its own. Often, waking a child having a night terror can make them confused and disorientated-making it harder for them to fall back asleep.
Avoid alcohol, nicotine and caffeine
These three substances can interfere with our nervous system—impacting sleep quality. It is recommended to avoid any of these substances 6 hours before bed. Look out for sources of caffeine, which can be found in soft drinks, tea, coffee and even chocolate.
Magnesium
Magnesium is an essential mineral that may be helpful for sleep disorders and anxiety. While more research is required, some studies found a relationship between magnesium levels and a person's sleep quality.
Calming herbs
Herbal medicines such as over-the-counter sleep aids may help to reduce anxiety and promote a restful night’s sleep. Examples of herbs include chamomile, zizyphus, California poppy, lavender, passionflower and kava.
Related reads
References
- https://medlineplus.gov/ency/article/000809.htm#:~:text=Night%20terrors%20(sleep%20terrors)%20are,sleep%20in%20a%20terrified%20state.
- Rek, S., Sheaves, B., & Freeman, D. (2017). Nightmares in the general population: identifying potential causal factors. Social Psychiatry and Psychiatric Epidemiology, 52(9), 1123–1133. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5581821/
- Leung, A. K. C., Leung, A. A. M., Wong, A. H. C., & Hon, K. L. (2019). Sleep Terrors: An Updated Review. Current Pediatric Reviews, 16(3). https://pubmed.ncbi.nlm.nih.gov/31612833/
- L, N., & Street, M. (2019, March 2). Night Terrors. Nih.gov; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK493222/
- https://www.betterhealth.vic.gov.au/health/healthyliving/stress
- https://www.betterhealth.vic.gov.au/health/healthyliving/Mood-and-sleep#how-much-sleep-do-you-need
- Arab, A., Rafie, N., Amani, R., & Shirani, F. (2022). The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature. Biological Trace Element Research. https://pubmed.ncbi.nlm.nih.gov/35184264/
- https://www.healthdirect.gov.au/insomnia#treated
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